Category: Richmond, VA

  • I hope Bleeder doesn’t lose his keys

    10 motivated and dedicated PAX posted for a beautiful beatdown on this Tuesday morning.  Weather was sunny and 70, perfect for an F3 workout.

    The Thang:

    Start two minutes late.  Mosey to middle parking lot for a Warmup COP, all exercises in Cadence.  SSH x 20, Merkins x 15, LBC x 35, something else x 20.  Mosey across parking lot towards poles, along the way stop for 5 burpees OYO.  Tom Brady pole smokers x 20.  Mosey to corner of soccer field.  Four corners, first corner 10 merkins, second corner 10 Freddy Mercury, third corner 10 Burpees, 4th corner, 10 Sumo Squats.   OYO AMRAP (Hey how bout that F3 Lingo) in 10 minutes.  Mosey to parking lot.  Four corners in the parking lot, same four exercises, OYO and AMRAP in 10 minutes.  Mosey back towards shovel flag for 6 mintues of Mary, dealers choice, all in Cadence.  Wison’s wife’s spaghetti party x10 on each leg (Swirly), 15x WWII situps (Ricky Bobby), 20 x Rosalita’s (Splinter), 30x LBC (Lugnut)….I am sure I missed one…but I take “respect” excuse.

    Moleskin

    The PAX all were asking at the beginning who had the Q for the morning.  For those who looked on the spreadsheet it said Johnsonville, but he was no where in site.  YHC had chimed in yesterday that if no-one had the Q today, I would take it, so off we went.  Unfortunately, I did not step up to the plate until two minutes past 530, so the PAX were cheated out of two minutes of workout today.  I will make it up to you all next time.

    Several suspicious looking characters were hanging out in the park early morning today.  When Swirly and Wilson showed up first, they noticed the guys and promptly hid their keys, while the suspicious characters were watching, next to their tires.  After having a few minutes to think about it, it was decided that it probably was not a good idea to hide the keys in our usual place today.  As a result, we all put our keys in Bleeder’s trunk for security.  I did not realize until halfway through the workout what a risk we had all taken.  We were all now stuck if Bleeder lost his keys.  Panic set in, but was unwarranted as Bleeder made it through the entire workout with his keys.

    Four corners with the sprinklers running made for an interesting (little wet) morning.  On our first pass along the long side of the field, Brain Tumor set the tone and ran right into the stream of water, less than a few feet from its origin.  After having seen that, no one else tried to avoid the water for the rest of the exercises.  YHC got a soaking while doing Burpees on corner 3 the second time through.  Some of the mumble chatter at the end of the workout indicated that the sprinklers gave a needed respite from the heat and humidity of the morning.

    Announcements

    Normal workout schedule this week

    October 10, the rugged maniac is returning to RVA.  YHC is putting together a group for the event. So far Wilson, Oyster, Bleeder (and family) and TYA (and family) are hard commits.  Let me know if you are interested and I will reserve a slot for you.  Cost is $41.

  • GridIron — A Circle of Two

    Two posted at #GridIron from the outset.  Johnsonville planted a VF and took the Q following 6 weeks or so of recovery from (yet another) injury.  Chum Bucket joined in a bit late after posting at #DogPile.

    THANG:

    Form a #CircleOfTwo COP.
    SSH x 50
    Merkins x 15
    Deep Slow Squats x 25
    LBCs x 30

    Mosey to Grassy Knoll for 10 minutes of Burpees.

    Mosey around baseball field to grassy area above track.  Form a #CircleOfTwo COP
    Merkins x 15
    Mountain Climbers x25
    Leg push downs x25
    800m run around track

    Bear crawl up and down hill in front of track (Chum Bucket joining the PAX in the middle)
    People’s Chair against trees
    Jump Squats in cadence x 20
    800m run around track

    Alabama prom date x25 (right by Pouncey Tract Road)
    Carolina Drydock x20
    Protractor
    800m run around track

    LBC x25
    Dolly x25
    Leg Push Downs x25
    Mosey to VF.

    COT

    Moleskin:  Jville pulled out some 800m intervals to mix things up a bit.  Although Earthworm did not condemn the running outright, he did promise Jville that next week will involve 100% ground-and-pound work in front of the pillars of pain.  The the 10 minutes of burpees has become a mainstay warm-up routine at #Gridiron, and is loved and adored by all.  Jville and Earthworm were happy to have Chum join in after #Dogpile.

    Great job keeping the #Gridiron circle unbroken while a number of regulars spent their holiday weekend away!  FEBA

  • Where is the light marching down the road?

    8 strong and fast posted on a perfect running day in RVA.  Weather was 50 degrees and clear with the sun beginning to rise when the run started.

    The Thang:

    All PAX proceed to Grove Avenue.  Right on Grove and run to Grove and The Boulevard.  Turn around at The Boulevard and run back towards Three Chopt.  4 mile loop, run to Grove and Wisteria and turn around, 5 mile loop run to Tuckahoe and Grove and turnaround, 6 mile loop run to Grove and Maple and turnaround, 10k+ loop run to Three Chopt and Grove and turnaround.  All run back to Grove and Commonwealth and back to the shovel flag.

    Naked Moleskin:

    Bleeder changed up the attire and did not post in his Khaki shorts with brown belt and collared shirt today.    Bleeder was in more traditional F3 attire, ready for speed and the run.  He is quickly looking to jump under the 10 minute per mile mark.  Today’s run came in at just above at 10:01 per mile.  Next week he will certainly reach his goal.  It is just a matter of time before Bleeder is challenging the PAX in the 9 minute range.

    Progress on a week to week basis seems slow, but when looked at over a long period of time, it is truly remarkable.  On his first run, Bleeder could barely lift his legs off the ground and now is ready to eclipse the 10 minute per mile barrier.  Swirly has moved up groups (from doing 4 miles to 5) and was leading the pack of folks in the 8-9 minute per mile range for a few miles.  Saab and Marv both knocked out a 10K+ in under 45 minutes.  Great job out there today.

    For the first time in a long while, the PAX did not see the usual headlight coming around the corner at 5:25.  The entire group was looking towards the corner of Commonwealth and Cary waiting for the familiar site.  Sippy missed the run for the first time I can remembers since he has started.  Because of the long holiday weekend, many of the usual running PAX were missing today.  All present missed the others today and look forward to seeing them back out there again next week

  • One final hurrah…

    6 PAX posted for a chilly but beautiful Saturday morning at the Carillon in what would be Orville’s F3 swan song #sademoji.

    THE THANG

    Mosey to Carillon Traffic Circle
    COP
    SSH x25
    Windmill x15
    LBC x20
    Burpees x15

    Mosey to amphitheater
    Bunny hop up, jog down
    After 1 minute, hold elevated plank (feet on stone steps)
    Shimmy 10 paces right, 10 paces left (still in a plank)
    10 Merkins
    Rinse & Repeat

    Mosey to Carillon steps
    Bunny hop up steps, lunge across, jog down opposite steps
    10 flutter kicks
    Rinse & Repeat for 5 minutes

    Mosey to wooded pasture
    Hold plank for 45 seconds, tag 10 trees
    Hold plank for 30 seconds

    Mosey back to Carillon steps
    Bunny hop up steps, bear crawl across, jog down opposite steps
    10 mountain climbers
    Rinse & Repeat for 5 minutes

    Mosey to Field for The Beast:
    Spider Man Merkins
    Hello Dollies
    Lunge jumps

    Mosey to the Bars
    10 seconds, as many reps as you can (pullups)
    10 seconds, as many reps as you can (dips)
    Quick uphill sprint set
    20 seconds, same as above

    Mosey back to traffic circle for 2 Minutes of Mary
    Rosalita x20
    Freddy Mercury x20
    Backwards Plank, lifting each leg for added beatdown

    COT

    Moleskin
    Fortunately for Orville, Chum Bucket was there to remind him that Hello Dollies and Rosalitas are not the same exercise. Initial burpees got the PAX a bit winded, but folks rounded into form by the time we hit the amphitheater. T-claps to Goldberg for making it through a tough first workout. Also T-claps to Bambino, as this was only his second F3 workout ever. Keep up the hard work, fellas.

    Alas, my time with the faithful PAX of Richmond is drawing to a close. The light of my life and I are headed west, probably into a sunset. Oregon awaits, and we’ll be moving out June 1. T-claps to everyone I’ve had the pleasure of running, sweating, and burpeeing with over the past 8 months! Keep it going strong, and if you’re every in the Portland area let me know and we’ll knock out a few merkins together.

  • A little rain never hurt anyone

    An enthusiastic PAX – two strong and in pursuit of the second F – posted for the Pub Crawl.  As advertised, we started at The Answer and sampled the recently released in-house brewed offerings.  We then jogged eastward to Strangeways and ordered one more beverage from an extensive list of in-house brews.

    The ground was wet, but the rain had halted, and temperatures were good.  The brews were cold.

    YHC left his car at Strangeways and jogged to The Answer thereby simplifying his departure from the event.  Toga ran to the event from his house.

    En route to Strangeways, we happily bothered TYA at his place of business.

    We had a good time and were sorry our brothers could not make it out.

     

     

  • Home Run King hits Burpees…

    12 Veterans and 1 FNG posted for a beatdown in the gloom at 45MoM. Here’s how it went down:
    45MoM
    The Thang

    Mosey down the block, around the school, back down the block to the soccer field for COP:
    Burpees x 10
    SSH x 20
    Burpees x 9
    Don Quixote x 15
    Burpees x 8
    Freddie Mercury x 20
    Burpees x 7
    Sumo Squats x 15
    Burpees x 6
    Merkins x 12
    Burpees x 5
    LBC’s x 20
    Burpees x 4
    Imperial Walkers x 15
    Burpees x 3
    Flutter Kicks x 15
    Burpees x 2
    Hello Dollies x 15
    Burpee x 1

    Mosey to the track for 4 corners:
    Split into 3 groups of 3 and 1 group of 4 for 2 rounds of one exercise in each corner: 10 pullups, box jumps on the stairs, incline lat pulls, dips. Rotate when the pull up group is done.

    Mosey to the tennis courts:
    Tunnel of Love: Each man faces another, links arms and squats down. All men in a line forming a tunnel with their arms. The two men at the end break off and bear crawl through the tunnel to the end where they link up again. Progress from one end of the court to the other end.

    Suicides on the tennis court: baseline to the end of the first court and back, then to the end of the 2nd court and back…..rinse and repeat through all 4 courts.

    Mosey to the Flag for 8 minutes of Mary:
    Russian Twist x 20
    Flutter Kicks x 20
    LBC’s x 20
    Rosalitas x 20

    Ring of Fire: form a circle….everyone in plank position. Each man does 10 merkins while the rest hold the plank and sing “Ring of Fire” by the Man in Black.

    Mosey to the Flag for Numberama, Namerama, and a prayer.

    The Moleskin

    T-claps to everyone for putting out big time today! After some late night tweets yesterday, YHC knew he better bring the pain today if the PAX were to be satisfied. Wilson reiterated this when he posted and mentioned that he got out of the fartsack and crossed the river in expectation of a good beatdown. I hope you were satisfied Wilson. Bleeder upped his wardrobe by posting with a golf shirt tucked into khaki shorts, with a stylish brown leather belt to complete the preppy ensemble. He mentioned he had a tee time to make post workout and to hurry up and get started on time. Hopefully the golf course doesn’t mind the mud, grass, and sweat stains that you left with.

    Some grumbling was heard from the PAX due to the 55 Burpees that were completed during the COP. YHC has often wondered why the warmup is referred to as the “Circle of Pain”, given that we usually do some SSH, Don Quixote, and a couple of other benign exercises until we Mosey off to where the real pain begins. YHC decided to change things up today and give new meaning to the term “Circle of Pain”.

    This is the second time YHC has used the Tunnel of Love, and the PAX embraced it with gusto. Some discussion took place on the topic of what it means to “put out” depending on whether one is speaking to a male or female. It was decided that we should refrain from yelling that to the ladies who were working out next to us, although TYA looked tempted.

    Big welcome to FNG Bambino (aka Chip McGraw)! Bambino saw one of Wilson’s posters at Capital One and decided to man up and post to one of YHC’s signature beatdowns. Way to put out! T-claps to Wilson for putting up the poster. YHC told Bambino that not all of our workouts are as strenuous as today’s, and to try and post to one of Toga’s workouts as those are typically much milder 😉

    Announcements

    2nd F tonight with a BrewThru run. From Chumbucket:

    For those so inclined, we’ll meet at The Answer Brewpub at 6 PM. This establishment is located at 6008 West Broad Street in the same shopping center as Mekong (and run by the same guy). The entrance is located off of the back parking lot. We’ll have a beverage at The Answer first and we’ll then jog from The Answer to Strangeways located at 2277 Dabney Road via, roughly, Broad to Libbie to Bethlehem to Dabney with a couple of shortcuts – total mileage is 1.8 miles. There are a couple of places along the way for some burps and merks.

    RAMM tomorrow…TYA is Q

    Regular Dogpile and Gridiron workouts on Saturday with Orville and Johnsonville as Q’s —– TYA is confirmimg a writer from the Richmond Times Dispatch will BE AT DOGPILE!!!!!

    The Punisher on Monday will start at 7am as opposed to the normal 5:30 start time. Everyone is encouraged to bring their shovel flags to plant at the corner of Hermitage and Laburnum in honor of Memorial Day and our country’s warriors…. both past and present.

    Rugged Maniac (next iteration) is coming up on Oct 10. Plan is for F3 guys to run this as a team. TYA has reserved 20 slots and is collecting info from anyone who wants to sign up. $41 per entry.

    F3 Tshirts are still available for 45 MoM and NoTOLL. Order on the website.

  • New Discoveries

    Four men decided to leave the fart sack for the awesome smell of diesel in the morning!

    THANG:

    Mosey to parking lot in front of school for warm up:

    • 20 Merkans
    • 20 LBC’s
    • 20 Mountain Climbers

    Mosey around the school to the track for Bojangles Biscuits w/ added blueberries!

    • 100 m sprints w/ 100 m mosey around curved part of track
    • Blueberries (added exercises)
      • Burpees
      • Deep squats
      • Werkins
      • Burpees

    Rotating RIng of Fire – PAX choice – Man to your left decided your exercise (10 of each) 2 or 3 times (cant remember)

    10 Minutes of Mary

    • 20 LBC’s
    • 20 Freddie Mercury
    • 20 Hello Dollie
    • 20 Rosalita
    • 20 Cross Leg Lift (10 each leg)
    • PAX Choice
      • 20 LBC – Lug Nut
      • 20 Ankle Biters (forgot the name) – Singer
      • 20 Russian Twist – Bleeder

    Moleskin:

    YHC learned A LOT today. Lug Nut has an incredible reaction time at the start! Wedding Singer has some serious speed when he wants to unleash it! Bleeder just will not quit – finishes strong on EVERYTHING!

    Got a clear lesson on where the straight part of the track begins. Also the full track is 400 m.

    Great job today gents. I’ll be sure to let you know when I schedule the full beast of burpees! Enjoy the video. We all have our role!

  • Pre Blast: The ANSWER to the Regular 2nd F Event

    Richmond PAX,

    In lieu of our normal Weds. Hump Day Happy Hour we’re having a special BrewThru run.  Thanks to Chum Bucket for coordinating!

    From Mr. Bucket:

    For those so inclined, we’ll meet at The Answer Brewpub at 6 PM.  This establishment is located at 6008 West Broad Street in the same shopping center as Mekong (and run by the same guy).  The entrance is located off of the back parking lot.  We’ll have a beverage at The Answer first and we’ll then jog from The Answer to Strangeways located at 2277 Dabney Road via, roughly, Broad to Libbie to Bethlehem to Dabney with a couple of shortcuts – total mileage is 1.8 miles.  There are a couple of places along the way for some burps and merks.

  • Dress for Success

    15 posted South of the border for some beastly fun in the gloom.

    THANG:

    Mosey to second lot for warm-up COP: 20 high speed SSH (seemed to help TYA’s rhythm), 20 mtn climbers, 12 clerkins, 20 LBC, 20 hillbillies

    Mosey to second field for THE BEAST: burpees, hand release merkins, bicycles, half time break for pole smokers/leg raises, sumo squats, side lunges, Carolina dry docks, end of beast celebration= more pole smokers

    Partner up for carries to the 50 run to end line and back to the 50, flapjack.  Repeato with wheelbarrows

    Mosey to flag for COT

    Moleskin:  YHC wasn’t sure he was really the Q as the south-side set tends to be a bit free wheelin’ on Q signup.  After we got that squared away fun was had by all on a rather muggy morning.  It turns out that the F3 Gear Store is now selling Dockers shorts and Bleeder was kind enough to model them for the PAX this morning.  Bleeder made it look classy in a great example of not dressing for the workout you have but dressing for the workout you want.  YHC took notice and will submit an appropriate memo as to his executive pipeline status.  We should submit some product feedback as they did seem a bit restrictive on the side lunges.

    Great job by the PAX and welcome to Wheelbarrow who gutted out a strong finish during that exercise to earn his moniker!  FEBA

  • Punisher, Part Duex

    The magnificent 7 arrived at the AO this morning to a beautiful Sunny and 72. Here’s how it went down.
    M7
    THE THANG

    Mosey around parking lot to
    COP
    SSH 20x
    Merkin 15x
    Imperial walkers 20x
    Crab Cakes 15x

    Mosey to Black top
    4 Corners 4x
    Burpees 5x
    Merkins 10x
    Crab Cakes 20x
    LBC’s 40x

    United States Map Plank Walking

    Bleeder Sprints

    Mosey back to Parking Lot
    4 corners 1x
    Burpees 5x
    Merkins 10x
    Crab Cakes 20x
    LBC’s 40x

    Mosey to corner of AO
    4 corners all AO 1x
    Burpees 5x
    Merkins 10x
    Crab Cakes 20x
    LBC’s 40x

    Mosey to front of School
    Triple check
    Six minutes of Mary

    Mosey to Shovel Flags

    COT

    Moleskin

    Wedding Singer happily returned from his trip to France. YHC greeted him with the customary French greeting, he response was in Franglish. He did manage a full countdown in French.

    Chum Bucket was struggling with his shovel flag, the dirt was not cooperating, TYA suggested using YHC’s shovel flag to dig a hole for Chum’s shovel. He did manage to get into the ground when we started to run.

    Splinter’s sprints on the Black top were impressive, Loose goose commented that He takes two or three strides for every one of Splinters.

    Four corners in a triangle shaped parking lot makes the PAX wonder if the Q realizes a triangle has three corners. This is the advantage of being the Q, If the Q says it has four, guess what? It has four. YHC appreciated the PAX quick acceptance of their reality.

    Announcements

    Chum Bucket is taking the lead for this weeks Happy Hour, best advice bring running shoes, look for info coming from him on that.

    T-shirts for NoToll and 45 MoM are available to Pre-order.